Like quite a few different health YouTubers, Jeff Cavailiere from Athlean-X can be into the complement recreation. However as well-liked as his YouTube channel is, are his dietary supplements any good?
On this article, I’ll be doing a no nonsense, science primarily based assessment of Jeff Cavaliere’s complement line “Athlean-RX.”
I’m going to interrupt down in step-by-step, irrefutable element why these merchandise are, on the entire, very poorly formulated, offensively overpriced, and by no means primarily based on “science” like the web site claims.
Jeff’s motto on YouTube is “placing the science again in power,” and other people can debate backwards and forwards about how correct that specific declare is. However so far as supplementation goes, that is positively not his space of experience. The next assessment will reply why.
Athlean-X Protein Powder: X-LR8
The primary Athlean-X complement on the checklist is “X-LR8.” This can be a publish exercise protein the place Jeff is charging 60 {dollars} per bag for 22 servings. That’s practically 3 {dollars} per serving.
At that value level, there have to be one thing actually particular about this protein powder. Let’s take a look.
To start, there are 30 grams of protein per serving from a mixture of whey isolate, whey focus, and egg white protein. Nothing fallacious with that in any respect, assuming the label is correct.
If he had stopped proper there, after which really charged an inexpensive value for this, there’d be no problem in any respect. As a substitute, he throws in some further, poorly thought out elements after which makes use of that to justify charging round double the worth of what this could really value.
Kre-Alkalyn
First off he provides Kre-Alkalyn, which is supposedly an “superior” type of creatine that Jeff incorrectly claims is superior to creatine monohydrate. (Try my article on the way to take creatine to search out out why creatine monohydrate is all you want).
In actuality, Kre-Alkalyn is NOT more practical than creatine monohydrate in any method, and this was proven within the analysis going all the way in which again to 2012.
In a examine printed within the Journal of the Worldwide Society of Sports activities Vitamin, researchers discovered that, “Kre-Alkalyn supplementation doesn’t promote higher adjustments in muscle creatine content material, physique composition, or coaching diversifications compared to creatine monohydrate.”
The double-blind examine befell over 28 days. 36 resistance-trained folks had been assigned to complement with creatine—at random between creatine monohydrate, a producer’s advisable dose of Kre-Alkalyn, and a better dose of Kre-Alkalyn to match the usual doses of monohydrate (a loading dose of 20g/day within the first week, then 5g/day within the following weeks).
The researchers discovered that after the 28 day interval, fats free mass index elevated, physique fats % decreased, and 1RM within the bench press elevated amongst all teams within the examine.
But, they concluded that neither producer advisable doses, nor equal “loading” doses of Kre-Alkalyn, promoted higher adjustments within the individuals than creatine monohydrate.
So, with these findings not supporting the declare that Kre-Alkalyn is “superior” to creatine monohydrate, I’m not likely positive the place Jeff is getting his data.
I truthfully don’t know of any well-known complement manufacturers that also promote Kre-Alkalyn these days. Most individuals realize it’s not mandatory.
There’s nothing fallacious with Kre-Alkalyn itself as a result of it’s really 98% creatine monohydrate. However due to that, you don’t must be paying the over-inflated value for it.
I believe it’s fairly humorous how Jeff claims that his dietary supplements are primarily based on “innovative diet science,” and the web site even says, “most complement corporations by no means replace their formulation to replicate the newest diet analysis… we do!” Effectively, you’re about 10 years late on this one, Jeff.
Additionally, for the document, no different types of creatine have ever been proven in analysis to be superior to primary creatine monohydrate. So, provided that monohydrate is by far essentially the most value efficient, that’s the shape you need to stick with.
Facet observe about creatine and complement dosages…
Creatine is definitely a mixture of three amino acids: arginine, glycine, and methionine. As a result of particular person amino acids register as “protein” when protein powders are examined for his or her diet labels (because it’s primarily based on the whole nitrogen content material), these 2 grams of creatine will really depend as protein, and typically as much more.
Creatine can register as as much as virtually 150% protein—not an enormous deal right here because the distinction is small, however you’re most likely getting extra like 27 or 28 grams of protein fairly than the labeled 30.
In case you’re shopping for a protein powder that has say 5 grams of creatine in it, that could possibly be accounting for as a lot as like 7-8 grams of the protein whole. That is one thing you need to be conscious of as a result of lots of corporations do that on goal, since gram-for-gram creatine finally ends up being cheaper than utilizing complete proteins.
In case you see creatine listed on a protein powder ingredient label, I might suggest avoiding that specific product.
Betaine Anhydrous
Jeff additionally provides betaine anhydrous to his protein powder, which is a reasonably borderline ingredient in my view.
It does have some analysis displaying will increase in general coaching efficiency. However so far as I do know, virtually each examine displaying these advantages was sponsored by DuPont Vitamin—who additionally occurs to be the world’s largest provider of betaine.
This doesn’t mechanically imply these research are false. But when different unbiased research have been accomplished, researchers haven’t been in a position to replicate these findings normally, so preserve that in thoughts.
Additional, the mechanism of motion between betaine and creatine overlaps. Even when there’s a profit to betaine supplementation, it’s potential that you simply’re already getting it from creatine anyway. On high of that, the right dose for betaine is often 2 and a half grams, whereas Jeff is utilizing half of that right here.
Now possibly that’s underneath the belief that you simply’ll be utilizing his different merchandise as properly that even have betaine in them, and so when mixed with one other Athlean-X complement, you’ll find yourself with sufficient.
Nonetheless, in the event you’re utilizing this product alone, or considered one of his different merchandise alone, then you definately received’t be getting the right dose.
Wait…there’s extra?
Lastly, for some very weird purpose, he provides 500 milligrams of waxy maize starch. This can be a carb supply bodybuilders used method again within the day for post-workout restoration.
It’s like Jeff is caught within the early 2000’s right here as just about nobody makes use of or talks about waxy maize anymore.
There’s no analysis displaying something particular about it, and it doesn’t matter anyway as a result of half a gram is just about nothing to start with. Basically, you would take one chunk of oatmeal and get extra carbs than that. So this ingredient is simply purely for label ornament, and it makes zero sense in anyway.
So all in all, in the event you’re utilizing “X-LR8” as a primary protein powder, then to every their very own. However, the worth is simply stupidly excessive for what it’s, and the additional elements Jeff and his workforce have thrown in listed here are principally ineffective they usually don’t even remotely justify the upper value.
The one factor this product is actually going to speed up is Jeff Cavaliere’s checking account, and also you’ll be method higher off to only purchase a typical protein powder for half the worth.
Athlean X Submit-workout: Reconstruxion
Subsequent up is “RECONSTRUXION.” That is one other post-workout system that supposedly hastens muscle restoration, promotes lean muscle mass, will increase high quality sleep, and eliminates muscle soreness.
L-glutamine
This complement begins off with 10 grams of l-glutamine, which is one other complement that was well-liked in bodybuilding circles round 10 plus years in the past. However, it positively isn’t as broadly used these days.
The reality is, in the event you’re consuming sufficient whole protein out of your weight-reduction plan, particularly from good protein sources, then you definately’ll be getting all of the glutamine you want for muscle constructing and restoration functions. There’s no have to complement with extra of it.
There are a number of claims behind glutamine that simply don’t maintain up whenever you have a look at the precise analysis.
It’s not anti-catabolic in in any other case wholesome folks. It does give a small progress hormone enhance, however it’s not massive sufficient or sustained for lengthy sufficient to have any vital impact. It additionally helps to replenish muscle glycogen, however your common carb consumption will already try this simply superb.
For bodybuilding functions, there’s simply no good purpose to make use of glutamine as a stand alone complement.
L-leucine
Then, there’s 6 grams of l-leucine. Once more, in the event you’re consuming sufficient whole protein for the day, then your leucine wants will already be met. Round 3 grams is often all that you must maximize protein synthesis for a given feeding. Thus, there’s no want for six grams within the first place.
Additionally, taking leucine in isolation is pointless anyway with out the opposite important amino acids. Stimulating protein synthesis doesn’t imply something in the event you don’t have the opposite aminos there for use as precise constructing blocks.
L-carnitine l-tartrate
Then he’s received 2 grams of l-carnitine l-tartrate, which I might say is one other borderline complement.
It does have some analysis behind it displaying will increase in androgen receptor density and aiding with restoration. But, the scientific literature will not be in depth by any means.
Personally I believe LCLT is sort of a toss up because it may be modestly helpful, however I don’t suppose it’s going to be something too vital both method.
Betaine, Glycine, L-theanine
Jeff then sprinkles in some extra betaine, along with 2 grams of glycine and 200mg of l-theanine.
A few of these elements could possibly be useful for selling leisure and improved sleep. In case you’re utilizing RECONSTRUXION previous to bedtime, then the product may help in that space. Fortunately, Jeff does use correct dosages for these.
However just like the earlier product, the worth on RECONSTRUXION is simply utterly ridiculous at 55 {dollars} per bottle. There’s no method this mixture of elements justifies that value. particularly contemplating the elements that make up nearly all of the system are principally ineffective.
What actually wants reconstruction right here is the system itself, and I positively wouldn’t suggest this product.
Athlean X BCAAs: AAlpha RX
Shifting on, we’ve received “AAlpha-RX,” which is a BCAA product.
This isn’t shocking, as a result of it’s fairly clear that Jeff Cavaliere is totally out to lunch in relation to complement analysis or something complement associated for that matter.
I don’t know what number of occasions I’ve to go over this on my YouTube channel and on my weblog, however, BCAA dietary supplements are basically nugatory.
BCAAs simply aren’t price it
As I mentioned earlier about glutamine, so long as you’re consuming sufficient each day protein from high quality sources, then you definately shouldn’t need to complement with different amino acids.
BCAAs are usually not anti-catabolic as many declare. You want the complete spectrum of important aminos for a real anti-catabolic impact. This could’t be had with simply BCAA’s alone.
They do scale back muscle soreness, however solely in comparison with a placebo. In case you simply eat a daily complete meals protein supply publish exercise, you’ll most likely get the identical impact.
BCAAs additionally scale back serotonin ranges throughout coaching, which technically would scale back fatigue. Nonetheless, in addition they decrease l-tyrosine uptake into the mind as properly, l-tyrosine being an essential amino acid for selling elevated vitality
And so, the general impact on vitality ranges might be marginal at finest if something. It’s already dangerous sufficient for anybody to be promoting BCAA’s in 2021 when the analysis is obvious that they aren’t advantages. But, our good good friend Jeff and the workforce at Athlean-X takes it a step additional by charging an outrageous value as properly.
Overpriced fluff
The Athlean-RX BCAA’s offer you 176 grams in whole for the downright disturbing value of 50 {dollars} per bottle, which means you’re paying 28 cents per gram of BCAAs.
Most different BCAA powders are someplace within the vary of most likely 8-10 cents per gram. You’re paying roughly 3 occasions the fee for this.
In case you’re going to promote a very nugatory product to 1000’s of individuals, then a minimum of have some mercy in order that individuals are solely flushing somewhat bit of additional money down the bathroom. Not $600 per yr in the event that they’re shopping for this persistently (FYI, this isn’t one thing I like to recommend you pay for).
Athlean X Pre-workout: X-Cite
The earlier 3 merchandise we coated are genuinely terrible, and the following two after this aren’t any higher. However that is the one product from the Athlean-RX line that I might say isn’t too dangerous.
X-CITE is the Athlean-X pre-workout system. It nonetheless has flaws, and I nonetheless wouldn’t suggest it since there are a lot better choices on the market. Nonetheless, it’s considerably cheap general.
Citrulline malate
Let’s begin with what’s good. There’s 6 grams of citrulline malate, a strong ingredient for rising muscular efficiency and lowering soreness. We embody citrulline malate in our RealScience Athletics pre-workout PureForm, and at that very same dosage.
L-tyrosine
Jeff additionally provides 1.5 grams of l-tyrosine. That is an amino acid that works synergistically with caffeine to extend psychological alertness and scale back fatigue.
I’m additionally a fan of tyrosine and we additionally included it in PureForm. However we use 3 grams per serving fairly than the 1 and a half right here.
Caffeine
After all, this product has caffeine. It’s a typical ingredient in most pre-workouts, and right here Jeff makes use of 200mg, the identical dosage that we additionally use.
So, these issues are good.
Now’s the place it begins to go downhill.
Beta alanine
Beta alanine isn’t going to be useful for almost all of people who find themselves performing normal hypertrophy exercises.
Put merely, beta alanine is just helpful for very excessive rep units that final a minimum of 1 minute or extra. Most individuals are usually not going to be doing that, and even then, the advantages are fairly small.
On high of that, beta alanine isn’t even a pre-workout ingredient to start with as a result of it has no quick or acute results. It’s one thing you’re meant to take on daily basis. The advantages of it slowly construct up over time as your muscular tissues turn into saturated with carnosine.
Due to this, it doesn’t make sense for complement corporations to place beta alanine in pre-workouts. Individuals are going to want to purchase it individually anyway to tackle off days.
Moreover, not everybody likes the beta alanine tingles you get in your pores and skin. In actuality it’s an ingredient that needs to be bought individually on an “as-needed” foundation relying on the individual.
Extra fluff: Creatine HCL
Then there’s creatine HCL, which technically does saturate your muscular tissues with creatine at a decrease dose than you would want of creatine monohydrate.
However like Kre-Alkalyn, when it comes to general results, creatine HCL is not superior to monohydrate in any method. Even with the decrease dose, it nonetheless works out to be costlier. And like beta alanine, creatine will not be a real pre-workout ingredient both because it doesn’t have any quick results in your power ranges.
Betaine Anhydrous
He then sprinkles in one other half dose of betaine anhydrous. That is additionally not a pre exercise ingredient as a result of it has no quick results on efficiency.
I’m actually undecided why Jeff is so gung-ho about betaine as a result of it appears to be in each Athlean-X product he sells. In actuality, it’s simply not that spectacular of an ingredient. There’s additionally 1 gram of taurine, which I doubt will do something for pre exercise functions—particularly at that dose.
So general, this pre-workout will not be as dangerous as lots of different pre-workouts in the marketplace, however it’s nonetheless not one thing I might suggest.
The citrulline malate, tyrosine, and caffeine mixture is sweet. Nonetheless, the beta alanine and creatine don’t actually belong, particularly not creatine HCL. The betaine or the taurine additionally don’t make sense to incorporate, due to this fact not justifying the upper price ticket.
If you wish to take a look at PureForm, which I formulated utilizing an easy, efficient mixture of research-backed pre-workout elements of their correct dosages and for an inexpensive value, take a look at RealScience Athletics.
Athlean X Intra-workout: PRX
Subsequent up is considered one of Jeff’s latest merchandise, which is an intra exercise complement referred to as PRX.
There’s 4 grams of citrulline malate right here, which is a naked minimal dose if that’s all you’re taking. However in the event you’re utilizing citrulline malate pre exercise as properly, then this might offer you a small added enhance.
As soon as once more he provides in Kre-Alkalyn for no good purpose in anyway. As I mentioned earlier, it’s nothing however overpriced fluff, and creatine itself has no intra exercise profit anyway.
Then, he’s received a mixture of coenzyme q 10 and NADH, which is one other actually unusual addition. These compounds might need sure general well being and longevity advantages once they’re taken constantly over a protracted interval. However so far as intra exercise advantages go, they’re simply not going to have any vital quick results on coaching efficiency. He’s utilizing minimal dosages as properly anyway.
Once more, I do not know what the thought course of right here was other than a possible advertising angle. There’s no actual rational foundation behind this formulation for intra-workout functions, and to make issues worse, it’s 50 {dollars} a bottle.
Identical to the remainder of Jeff’s merchandise, they’re very, very overpriced for what you’re getting.
That is possible not as a result of the manufacturing value is so excessive that they don’t have any selection however to cost extra; as an alternative, they’re pricing it that method as a result of they know they’ll, they usually know folks can pay extra for the Athlean-X model. It’s actually that straightforward.
In Conclusion…
I don’t suppose I have to make a closing assertion right here to sum up my views.
Contemplating you’ve made it this far, it needs to be fairly apparent what I take into consideration the Athlean-X complement line.
In case you’re all for no B.S., science-based dietary supplements with clinically confirmed elements that work, take a look at my complement line over at Actual Science Athletics, and use the coupon code RS10 for 10% off your first buy.
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